5 Simple Yet Powerful Meditation Types

“The thing about meditation is; You become more and more you.” David Lynch

Are you looking to find more of yourself through meditation but don’t know where to start?  You are not alone.  There are so many different types of meditation and often the techniques seem too vague or too complicated.  In that light, we’ve put together a list of our 5 favorite meditation styles that are simple enough for the beginner but still offer growth and enlightenment for the advanced practitioner.  If you haven’t read our post on preparing for meditation by creating your own meditation sanctuary, check it out here.  Then come back to this post for the best meditation styles to help you become more you!

1. Guided Meditation

If you aren’t sure what to do during meditation or if the voices in your head are too loud, then guided meditation is for you!  You don’t need to know any fancy meditation jargon or learn any complicated techniques.  To practice guided meditation, you basically follow along to the spoken directions of an expert or teacher.  No special skills or prior knowledge are required.

Guided meditations are available in person at many spiritual centers and esoteric schools.  These classes aren’t always convenient, so a great alternative is to access guided meditations electronically.   This allows you to meditate on your schedule and in a location that you choose.

Paid for apps like Headspace or Simple Habit simplify meditation by offering a wide variety of sessions and session types.  As a free option, Insight Timer offers over 4,000 different guided meditations.  If an app is not your thing, there are many guided meditations available on CD or YouTube.

2. Mantra Meditation

This style of meditation is easy and effective because it gives your mind one sound, word, or phrase on which to focus.  A mantra keeps your mind calm and centered instead of running wild.  As Giovanni Dienstmann puts it, “A mantra replaces 10,000 different thoughts by one thought – a thought that gives peace and awareness.”

To practice mantra meditation, go to your meditation sanctuary and repeat your chosen mantra, either silently or out loud.  You can repeat the mantra slowly or quickly.  It doesn’t matter, just as long as you maintain focus.  Keeping your attention on your mantra is key.  Consequently, drifting into auto-pilot may allow your thoughts to wander and wreck your sacred space.

So, what mantra should you choose?  Whatever resonates with you for your practice.  You can choose your own word or phrase or select one of these popular mantras:

• Om – this is popular because it is the same vibrational frequency of the universe
• I approve of myself
• Every day in every way I’m getting better and better. (Emile Coue)
• Oh God my heart is open to you. Please come sit in my heart.  (How to Get What You Want …)
• I am
• I am that I am
• A single word such as Joy, Peace or Calm

3. Mindfulness Meditation

Mindfulness meditation focuses on being present in the current moment; any thoughts that surface are noticed without analysis or judgement.

To practice mindfulness meditation, go to your meditation sanctuary and focus on your breath.  If your mind wanders, gently bring your attention back to your breath.  This is the basis of mindfulness meditation.  From here, there are several variations that you can try.

The first option is to count your breaths.  One method that works well is to count from 1 to 10, such as: <inhale> 1, <exhale> 1, <inhale> 2, <exhale> 2…<inhale> 10, <exhale> 10.  Once you reach 10, count down backwards from 10 to 1 in the same manner.  Repeat this process for the duration of your practice.

Another variation is to simply maintain focus on your breath while noticing any thoughts as they arise.  Imagine your thoughts running through you head the way that news tickers run across the TV screen.  When a thought pops up, mentally circle it and let is scroll on by.  Don’t’ judge your thoughts or react to them.  Just observe them and release them.

As another alternative, focus on your breath and notice your thoughts as described above.  But, in this option, name your thoughts as you circle them.  No, you don’t need a complex Dewey decimal system for your thought categories.  Merely noting a thought with something like “remembering”, “worrying”, or “planning” is fine.

No matter which option you choose, keep your focus on your breath for the duration of your mindfulness meditation.

4. Walking Meditation

Walking meditation adds movement to your meditation practice.  In addition to the rewards of meditation, this form of mindfulness also provides the physical benefits of walking.  People who sit at a desk all day or who experience pain when sitting for a long period of time may find this type of meditation appealing.

To practice walking meditation, first find a quiet place to walk.  This could be outdoors, down a hallway, or back and forth across a room.  Begin by focusing your attention on your movements.  If it helps, you can engage your mind by mentally noting your physical actions.  For example, you might think “step left” or “step right” as you walk.  Similarly, you might find it helpful to count your steps from 1 to 100 and then back down from 100 to 1.   As a third choice, you might find repeating a mantra to be especially helpful for your walking meditation.

Furthermore, you can boost your walking meditation by incorporating sensory awareness as described by Mark Bertin.  To do this, begin walking and focus your attention on your steps.  After a few minutes, shift your focus to sound.  What sounds do you hear?  Allow yourself to listen to your surroundings without judgments or assessment.  Spend a couple of minutes here, listening to the sounds around you.  Next, in the same manner, move your awareness to what you see.  After several minutes of observing the sights around you, move to what you smell and then to what you physically feel.  Note that focusing on what you physically feel is not the same as focusing on your emotions.  In other words, bring your awareness to tactile feelings such as the warm sun on your skin, the cool breeze in your hair, or the softness of your clothing.

5. True Meditation by Adyashanti

True Meditation is a path to spiritual enlightenment.  While all the other forms of meditation we’ve covered focus on concentration and controlling the mind, this form of mindfulness is the exact opposite.  True meditation is the act of relinquishing control and allowing things to be exactly as they are.

To practice true meditation, go to your meditation sanctuary and merely sit in silence.  Allow you awareness to wander as it desires.  That’s it.  Once you’ve practiced true meditation enough times to feel comfortable with this state of being, you can add a spiritual inquiry to the beginning of your meditation.  You do not need to repeat this inquiry like a mantra.  Instead, enter into your meditation with the intent to explore the question and notice where your awareness leads.

So, what do we mean by spiritual inquires?  Here are some examples of questions to explore during true meditations:

• Who am I?
• What am I?
• Why am I here?
• Who is God?
• What do I need to know?

To enhance your spiritual meditation practice, consider diffusing essential oils.  Oils such as lavender, frankincense, myrrh, or helichrysum are known to increase awareness, deepen mediation and promote greater spiritual connection.

Find More of You

We love these 5 simple yet powerful forms of meditation.  Any one of them will help you get the incredible benefits of meditation, but which one is best?  Well, the answer is whichever one you will do.  There is no one-size-fits-all type of meditation.  Each meditation type, session, and practitioner are unique.  Remember, there are no mistakes to be made.  Look within to find the style that resonates and begin a meditation practice that will help you find more of you.

• http://liveanddare.com/mantra-meditation/
• https://www.mindful.org/daily-mindful-walking-practice/
• https://www.adyashanti.org/